While I’m off gallivanting and taking in the CHFA West in the beautiful city that is Vancouver; I thought I would be remiss to leave you with nothing to whet your natural health appetites. So I’ve lined up some guest posts, to keep you entertained.
Most of us suffer from fatigue at some point during the day and this can be a real problem for getting work done effectively. The key to overcoming this problem is healthy eating. While many foods provide a quick boost to energy, this can wear off in no time. The best option, therefore, is to go for foods that provide a slow release of energy.
Of course, eating a well-balanced diet is only a part of beating fatigue. Ensuring your bedroom is well set up for a good night’s rest is vital, and check you’re not in need of a new double mattress or pillows if you’re suffering from neck problems. Also, try going to bed and waking up at the same time each day to keep your body clock in check.
Here are some foods that will release energy slowly throughout the day!
Healthy Foods To Fight Fatigue
Assuming you have had a good night’s rest on your Silent night mattresses, getting a good breakfast will be your next task. Consuming plenty of complex carbohydrates in the morning is great for ensuring your energy levels are maintained throughout the day.
Because complex carbohydrates sit at the base of the food pyramid they should be a major part of your diet. Whole-grain foods such as brown pasta contain plenty of complex carbohydrates, but if you are looking for a quick snack then a bran muffin will be ideal. Bran converts into vital glycogens rapidly and this will be released as glucose straight into the bloodstream.
When you suddenly find yourself hitting that energy brick wall, the worst thing you can do is reach for a chocolate bar. While it may give you a temporary boost, this will soon pass and you may find you end up feeling more fatigued than before.
Far better is to opt for a healthy, high-energy piece of fruit and the best of these will be a banana. Bananas are high in protein, giving you a good energy boost that will last a fair while. In addition, they contain plenty of nutrients, vitamins and minerals, which will have significant benefits in the long term.
Yogurts and Nuts
Foods that are full of vitamin B can also be great long-lasting sources of energy. Vitamin B helps the body to maintain its metabolism and also helps it to convert food into energy. A great option is a small portion of almonds or Brazil nuts. Brazil nuts also contain selenium, which is good for regulating the energy conversion throughout the whole body.
Alternatively, if you are not a great lover of nuts, a small pot of yogurt – preferably organic yogurt – will do just as well.
Fiber Filled Options
Fiber can be very beneficial since it acts on the carbohydrates, ensuring they are released into the bloodstream slowly and steadily. This will keep your energy levels up over a longer period. Specialists recommend that you consume around 25-30 grams of fiber a day, so whenever possible go for a high fiber snack – especially at lunch time.
Good options include a cheese and black-bean mixture wrapped in a multi-grain tortilla followed by an apple. Alternatively, a bowl of whole-wheat spaghetti with pesto sauce is a quick and easy snack full of vital fiber.
Foods High in Omega-3
To ensure that you stay as mentally alert as possible, consume at least one snack a day high in omega-3. These vital fatty acids can maintain the health of your brain cells in addition to helping the body retain carbohydrates as glycogens instead of fat.
Omega-3s are generally found in fish – particularly fatty fish such as salmon and tuna – while canola and walnuts also have high-fiber content.
Finally, take enough iron, carbohydrates and magnesium, stay hydrated and eat regularly to avoid fatigue and get enough sleep.
Zoe is an avid health blogger and freelance writer from the UK, who loves to share her knowledge on health through content on the internet. Zoe is currently writing for bed superstore Archers Sleep Centre. Tweet your thoughts on this article to either @VitalityGuide or @bloggingstyle.